Pussy Yoga: Pelvic Floor Training for Radiance, Confidence, and a Fulfilling Love Life

By Coco Berlin

Most women have no access to the power of their pelvis. The pelvic floor is the often misunderstood and neglected centerpiece of our musculoskeletal system: it is crucial for healthy, elegant movement and for our sensuality. Any numbness and blockage in this area can make

• Language: English
• Publisher: Aleksandra Kettelhoit-Lohmann
• Release date: Apr 22, 2021
• ISBN: 9788409285945

Coco Berlin

Coco Berlin is the founder of the Pelvic Floor Integration™ method, the Sensuous Dance Workout™, and Essence of Bellydance™. Her work enables women to connect to their essence and to step into their power. With her cutting-edge method and fresh approach to women's health and well-being, Coco is a regular guest on German national TV and has worked with brands such as Hilton, L'Oréal, and BMW. Her work has moved over seven million women, and her method is taught by instructors worldwide. Pussy Yoga is Coco's unique self-study program to help women become more sensual, strong, and confident. Pussy Yoga was first published in Germany 2018 and became an instant bestseller, with rave reviews by health professionals and magazines like Cosmopolitan, Emotion, and Jolie. Coco and her husband have traveled the world for years. Currently, they live in beautiful Valencia, Spain.

Book preview

Pussy Yoga. Pelvic Floor Training for Radiance, Confidence, and a Fulfilling Love Life.

Copyright © 2021 by Coco Berlin

First published in Germany with the title Pussy Yoga: Das Beckenbodentraining für ein erfülltes Liebesleben Coco Berlin © 2018 by Komplett Media.

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Translation: Rebecca Darby, Anne Kavanagh

Editing: Kat Pedersen, Anne Kavanagh

Proof: Will Tyler

Illustration: Keike Kmiotek

Design: Lydia Kühn, Anton Khodakovsky

ISBN 978-84-09-28594-5

Preface

To my great delight, my belly dance teacher of many years has written this wonderful book, Pussy Yoga. Some might find the title provocative, but I love it! It brings to mind the image of a cat lying in the sun, relaxed and content. Then she gets up, stretches and lengthens her body, and then centered in herself, she moves with elegance, using muscles that are strong but not rigid. Few women today move in such a supple way, and it’s a joy to watch those who can. The way we live and treat our bodies divorces us from our sensuousness and self-awareness.

The pelvic floor is the control center of the female body, but many women know little about it. As a gynecologist, I ask my patients to engage their pelvic floors every day. Most of them jerk their pelvis forward, clench their glutes tightly, and suck in their lower abdominal muscles, forcing their bladder downward. Their pelvic floor doesn’t change state. It’s either not involved in the movement at all, or it’s much too tight. The pelvis and all of its muscles aren’t only important for preventing incontinence and back pain; a strong upright posture also has its root in the pelvic floor. In fact, the muscle tone of the pelvic floor and the position of the pelvis reveal a lot about the way a woman faces life in general.

The pelvic floor is the seat of our passion, our pleasure, and our lust—with or without a partner. It’s high time we started treating our pussy in a positive, joyous, and relaxed way.

I hope you enjoy your journey!

Kiel, Germany, April 2018

Dorothee Struck, M.D., PhD,

Gynecologist & Obstetrician

INTRODUCTION

What You Can Expect from This Book

Welcome to the discovery of your sensuous power. This book will help you get friendly with your pussy, your pelvic floor, and your amazing body. It will help you rediscover yourself from the inside and tap into your own hidden potential.

Since I first experienced the power of sensuous pelvic floor training for myself, and then saw how this knowledge and technique liberated my students, I’ve been on a mission to share this information with as many women as possible. I want to help every woman realize that she is the source of her own power.

Not only a fulfilling love life, but everything you long for is already inside of you. You’ll find the key to unlock it in this book.

Women who are sensuously aware of their pelvic floor and know how to use it are authentic, powerful, and sexy. They’re aligned with themselves. They know what they want, and they have the mental clarity and physical energy to achieve whatever they desire.

They express their sexuality with passion and enjoy life to the fullest. They sparkle with vitality and maintain that fresh radiance their entire lives. Through satisfying sex, orgasms, and the resulting emotional intimacy, these women hold the essential elements for fulfilling and intimate romantic relationships in the palm of their hands.

This inner power is available to every woman, and you will begin to feel it after your first few Pussy Yoga practices.

The latest scientific research shows that orgasms and a satisfying love life make women feel more sure of themselves, more creative, and more courageous. But a supple pelvis and a properly trained pelvic floor don’t just make wonderful orgasms possible; they also create a confident, strong posture, they boost our mental well-being, and they help foster a deeper connection with ourselves.

Sensuous awareness of the body is the only way to find and train the pelvic floor effectively. But cultivating that awareness also creates a stronger connection between mind and body, enhancing physical and mental vitality. Everything you learn in this book is part of a self-reinforcing cycle that, once set in motion, builds on itself in more and more positive ways.

And the best part is this: everything you need is already inside your own wonderful body. You can look forward to an intuitive and, for most women, deeply moving and surprising journey—a journey to yourself. A journey to the lost wisdom of your body. But don’t worry, this book does not contain any rote training that demands that you push yourself to succeed. This book is more like a spa visit to yourself, from which you emerge into life feeling sensuous, relaxed, and full of energy.

First and foremost, it’s about enjoying yourself. All you need is five minutes a day and two or three thirty-minute Pussy Yoga sessions per week. If you want, you can do more. Many women, myself included, love to start the day with our own personalized sensuous workout. But you don’t have to be rigid about it; just follow your own intuition and flow.

001

After a few sessions, you’ll have internalized enough Pussy Yoga to engage your pelvic floor and your new sensuous body awareness automatically throughout your day. You’ll use your personal Pussy Yoga practices as needed to relax and reconnect with yourself. The experience is not only incredibly relaxing but is also full of aha moments that will have a huge impact on your life.

We’ll advance in stages, and you’ll notice big shifts at every step. But don’t stop at the first sign of success. There’s still more to come! At first, the changes might feel unfamiliar or maybe even a little threatening. After all, it means leaving your old self-image behind. But new horizons await your newly liberated self on the other side.

The information in this book consists of theory, a large section devoted to the Pussy Yoga practices, and tips to further develop your sensuousness in everyday life. So you can read up on the Pussy Science at your own pace, have fun with the practices, and get some inspiration for a more sensually fulfilling life.

1. A New Body Awareness

Pussy Yoga connects your mind and body through a process of sensuous awareness. Most women have a blind spot when it comes to their pelvis and a lot of confusion about where their pelvic floor is—and you can’t train what you can’t feel in your body. The sensuous component of the practices combines mindfulness and somatic movement with ideokinesis (the art of using imagery and visualization to improve how the body functions and moves). This approach helps your nervous system forge new connections. You’ll free yourself from old, restrictive habits in the way you move and behave, the way you think, and the way you feel—without having to overanalyze anything and instead using the wisdom of your own body. Clearing away old patterns and mental blocks is essential to creating a fulfilling and uninhibited love life. Going forward, you’ll not only have more fun in bed, but you’ll find yourself generally living more freely, creatively, and with greater ease.

Most people live in a state of unconsciousness: they only know passion from the movies and have no idea what they’re missing. But once we switch on our sensuousness, we wake up. We come into our bodies. We have more clarity and are more present: we can finally release our inner hand brake and hit the gas.

When I had an eating disorder, Coco inspired me to take my first steps toward valuing myself and getting back in touch with my poor, starving body.

Sophie Lotta,

Instagram influencer and author

Sensuousness is something we women have lost, and on an unconscious level, we are always missing it—the ability to feel deeply, to trust our intuition, to give ourselves over to joy and ecstasy of the moment. It’s the reason we often feel empty and insecure, the reason we don’t trust life or even ourselves. This emptiness is uncomfortable. We try to change ourselves, try to think more positive thoughts, but deep inside, we can never escape this unease.

And when we can no longer stand the emptiness, we numb our bodies so we don’t have to feel it anymore. We distract and soothe ourselves with things like food, exercise, work, media consumption, constant social media check-ins, spiritual study, and so on—all of which are fine on their own and flood our bodies with feel-good hormones in the short term. But when we indulge them compulsively, as a comforting distraction, they become an addiction. They no longer serve us but instead leave us feeling dull and frustrated.

In my experience (and the latest psychological research backs this up), the only solution to this alienation from self lies in mind-body integration, and reclaiming intense, sensuous feeling. In recent years, this has proven to be the only tried and true approach known to provide long-term healing to victims of trauma.¹ A stronger connection to your body spawns a new self-image. A new sensuous awareness of our body upgrades our perception of ourselves and immediately boosts our self-confidence.

Thanks to Coco, I feel relaxed and strong every day and, at the same time, so sexy and feminine. That’s priceless to me!

Hannah Mang, copywriter and communications coach

Genuine self-confidence—confidence that comes from the body—makes life more enjoyable. Unfortunately, it isn’t something our culture encourages: after all, women who are dissatisfied with themselves are more reliable consumers and are easier to manipulate.² But we can reclaim our power with help from our body. A body-centered approach is not only easier; it’s also more sustainable than working with the mind alone.³

Sensual awareness brings you into the here and now. The practices in this book will help you to fully arrive in your body. If we’re constantly living in our heads (as most women today are), it’s hard to allow ourselves to even access our sensuality, never mind fully develop it. If you ignite your sensuality with the help of the practices in this book and then let it blaze all day long, you’ll fall in love with your body and with life. You’ll feel more confident and have more fun flirting, enjoying sex and amazing orgasms.

That’s not to say that you’ll be thinking about sex all day—though that can be a side effect in the beginning. But don’t worry about turning into a nymphomaniac. You’ll soon find your own balance where you can enjoy the beauty of life with all your senses and pursue your goals with inspiration and creativity at the same time.

2. The Power of the Pelvic Floor

In a survey of four thousand women ages twenty-five to eighty-four, epidemiologist Jean Lawrence found that one in three women has at least one pelvic floor dysfunction. Her research dispelled the myth that pelvic floor problems only affect older women.⁴ In fact, through improper exercises, too much sitting (and too little movement in general), stress, the objectification of our bodies, and society’s hostility to pleasure, most women’s pelvic floors have atrophied and, in addition, are often quite tight.

In Pussy Yoga, we dive deep into the secret world of the pelvis and get to know the mysterious pelvic floor. Most women think the pelvic floor is only the set of muscles surrounding the pussy, but it’s a much larger and more powerful musculofascial network. Ideally, it should be fully integrated with the rest of your body because it is the center of your musculoskeletal system. Its fitness and integration have a direct impact on the overall health and alignment of your entire body.

A loose or tense pelvic floor pulls the pelvic bones out of balance, which in turn leads to poor posture. As a result, internal organs can slide downwards, and important nerves can end up being pinched, which means they can no longer transmit sexy sensations to your brain. An activated pelvic floor stimulates the nerves in your entire pelvic area, making you more sensitive and orgasmic—and making your pussy stronger.

Only when you get to know your pelvic floor in its entirety and activate it dynamically (instead of just tightening it up with the wrong exercises) can you can take advantage of its full power! The pelvic floor is a true marvel. An awakened, relaxed, and well-trained pelvic floor will give you a new zest for life. It will straighten your posture and ground you. Studies have shown that people with a fit pelvic floor are much healthier physically, mentally, and emotionally, and are better able to deal with the demands of life than people who do not train their pelvic floors.⁵

With Pussy Yoga, you can mobilize your entire body. Not only do you gain fitness, mobility, and a wonderfully sensuous body awareness; you’re also be able to move as sexily as you want in your erotic adventures. And that, in turn, makes you more confident, more sensual, and more orgasmic.

If you have any questions or want to get in touch with me and other women who practice Pussy Yoga, join our Facebook group! You can find the link, along with other Pussy Yoga extras, at Coco-Berlin.com/en/pussyyoga.

3. A Happy Pussy

Once you’ve activated your pelvis and your whole body, we’ll take a closer look at the pussy herself. We’ll delve into everything that’s stopping you from following your sexual instincts freely and without inhibition, surrendering completely in bed, and experiencing life-changing orgasms.

Most women have a hard time feeling or